Saturday Morn AMRAP

Sep 1, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

400m Run

5 Double Pushup Inchworms

30 Step Back Lunges

15 Band Pull Aparts

15 Banded Face Pulls

10 Diamond Pushups

10 Banded Low Ext. Rotations / side

15 PVC GHD Hip Extensions

10 Swings in Bottom of Ring Dip

10 Single Leg KB Deadlift / leg (light)

1:00 Couch Stretch / leg

Metcon (AMRAP – Rounds and Reps)

18 min AMRAP of:

100m Run

9 Ring Dips

7 Box Jump Overs (24/20)

5 Deadlift (225/155)
Scale so that all movements can be performed unbroken to start, with all but the ring dips being able to be performed unbroken for most rounds.

Sub for 9 Ring Dips will be 11 Diamond Pushups, or 15 Pushups if Diamond Pushups cannot be completed.